EXERCISE SUBSTITUTION PRINT OUT

Transcription

1 Always try to perform the original exercises as directed in the Six Pack Shortcuts program. Only when necessary due to not having the equipment available OR any physical or medical reason should you substitute the Listed Exercises (which is the original exercises in the program) Use the No Weight Alternatives Exercise only if you don t have the equipment to the Weighted Alternatives. Remember, weighted exercises stimulate more muscle growth than body weight exercises. Because of that, when replacing the Listed Exercise with a No Weight Exercise, PERFORM 2 EXTRA SETS for that exercise and perform all sets to failure. If you can t find an alternative exercise to substitute, me at mike@sixpackshortcuts.com If you do not have access to a gym, most of the Listed Exercises can be substituted with an adjustable Dumbbell Set, Flat Bench, Door Frame Chin Up Bar OR Olympic Size Bench Press(with weighted Plates and a Olympic size Barbell) and a Door Frame Chin Up Bar. Listed Exercise *All Exercises involving the use of a barbell can be substituted with Dumbbells and also the other way around Alternative Exercise(s) Weights Alternative Exercise(s) No Weight * If you use No Weight Exercises to replace the Listed Exercises, you must do 2 extra sets per exercises and perform all sets till failure. CHEST Flat Bench press Flat DB Press Push Ups Incline Bench Press Incline DB Chest press Incline Push Ups (place feet at an incline) Standing Barbell Curls Standing DB Curls Close Grip(underhanded) Pull Ups Incline DB Chest press Incline Bench Press Incline Push Ups (place feet at an incline) DB Flat Fly s Wide Grip Bench Press Wide Push Ups Weighted Dip Close Grip Bench, Dip Machine Close Grip Push Ups 4 Sec Push Ups 4 Sec Push Ups on knees or Reg Push Ups Side to Side Push Ups Clapping Push Ups or Reg Push Ups BACK/TRAPS

2 Bent Over Barbell Row Bent Over DB Row, T Bar Row, Chin Ups (overhand) Chin Ups, Cable Lat Pull Downs Standing Barbell Shrugs Standing DB Shrugs DB Side Laterals (to the ceiling with both DB touching) Standing DB Shrugs Standing Barbell Shrugs DB Side Laterals (to the ceiling with both DB touching) Dead Lifts DB Deadlifts DB Swing Hold 1 Db in front of you with both hands, hanging b/t your legs. Stand with a wide stance, squat down, and swing the DB forward towards eye level as you stand up. Wide Chin Ups One Arm DB Row, Barbell or Over Hand Towel Row (Middle Position) DB Bent Over Row, Lat Pull Down Back Ext w/side Lateral Bent Over Side Laterals Prone Cobras, Bent Over Circles, Plate Shrugs Barbell or DB Shrugs One Arm DB Row Bent Over DB or Barbell Row, 3 Position Towel Row (High Position) Chin Ups, Lat Pull Downs, Seated Cable Row Behind Back Barbell Shrugs Behind Back DB Shrugs, Reg DB or Barbell Shrugs, Weighted Prone Towel Shrugs to front or back hold a towel or shirt at shoulder width apart, pull each ends to get resistance, shrug upwards. Cobras(holding a light weight on each while performing prone cobras) T Bar Rows Deadlifts, Bent Over Barbell or Under Hand Towel Row (Low Position) DB Row, Shoulder Width Chin Ups(overhand grip) Prone Cobras ARMS Skull Crushers Close Grip Bench Press, Overhead DB Ext, Cable Tricep Close Grip Push Ups, Bench or Chair Dips

3 Tricep Kickbacks Seated Body Weight Dips Seated DB Curls Seated DB Overhead Ext One Arm Tricep DB Ext DB Hammer Curl Standing DB Alternating Curl Cable Triceps Ext (v bar or rope) Preacher Curl SHOULDERS Barbell Clean and Press Side Laterals Ext, Weighted Dips Skull Crushers, One Arm Overhead DB Ext, Cable Tricep Ext Standing DB or Barbell Curls, Underhand close grip Chin Ups, Skull Crushers, Close Grip Bench Press Tricep Kickbacks, Skull Crushers, Overhand Barbell Curl, Overhand close grip Chin Ups, Barbell Curls, Underhand close grip Chin Ups, Preacher Curls Skull Crushers, Close Grip Bench Press, Overhead DB Ext DB Concentration Curls hold a DB, sit on a chair or bench, keep legs open and place back of arm on inner thighs, perform the curl. DB Clean and Press, Upright Rows Close Grip Push Ups, Bench or Chair Dips Inclined Close Grip Push Ups Squat and Front Raise using Towel Hold towel at shoulder width and pull with resistance. Squat low enough so the towel is touching the middle of your shins. Raise towel towards the ceiling while standing up. Circles while holding anything of weight in each

4 hand(ex: a can; a bottle of water; etc) DB or Barbell Upright Rows DB or Barbell Front Raises Shoulder Push Ups Get in Push Up position with feet closer to your hands so your body is in a V position( your glutes should be pointing to ceiling) come down for a push up aiming the top of your head towards the floor b/t your hands Standing DB Shoulder Press Standing Military Press Front Raises to the ceiling while holding anything of weight with both hands. (ex: 1 gallon water jug; Back Pack or Duffle Bag with books or something inside; etc) Seated/Standing Military Press Seated/Standing DB Press Front Raises to the ceiling while holding anything of weight with both hands. (ex: 1 gallon water jug; Back Pack or Duffle Bag with books or something inside; etc) Front Raise Circles Barbell Front Raises (to the ceiling) DB or Barbell Upright Rows DB Raises to the Ceiling, DB or Barbell Upright Rows Towel Front Raise hold towel with both hands, palms facing each other. Hand should be 3 4 inches apart. Raise towel to the ceiling. Circles while holding anything of weight in each hand(ex: a can; a bottle of water; etc) Shoulder Push Ups Get into Push Up position where feet is closer to your hands so your body forms a V (your glutes should be pointing to the ceiling. Come down for a push up with top of your head towards the floor b/t your hands. LEGS Barbell Squat Leg Press Leg Press, Barbell or DB Lunges Barbell or DB Squat, Barbell or DB Lunge, Barbell or DB Crab BW Squats Jumping Squats

5 Walks Hopping Squats BW Squats Jumping Lunges Reg Lunges, BW Squats Seated Calf Raises Standing Calf Raises 3 Position Calf Raises Barbell Crab Walks Barbell or DB Lunges BW Lunges, Jumping Lunges DB Leg Curl Lying Machine Leg Curl, Stiff Leg Deadlifts, One Leg Toe Touch(holding on to anything with weight to add resistance) DB Walking Lunges Barbell Walking or Stationary Lunges, BW Lunges, Jumping Lunges, BW Crab Walk wear a backpack for extra resistance. 3 Position Calf Raises Lying Leg Curl DB Leg Curl, Stiff Leg Deadlifts One Leg Toe Touch(holding on to anything with weight to add resistance) BW Standing Calf Raises Seated Calf Raise 3 Position Calf Raises, Stepping Taps (holding on to anything with weight to add resistance) Stiff Leg Dead Lift/Barbell/DB Lying Leg Curl, DB Leg Curl One Leg Toe Touch (holding on to anything with weight to add resistance) Seated Calf Raise Standing Calf Raises 3 Position Calf Raises, Stepping Taps (holding on to Front Squat and Press/Barbell/DB One Leg Toe Touch DB Swing Hold 1 Db in front of you with both hands, hanging b/t your legs. Stand with a wide stance, squat down, and swing the DB forward towards eye level as you stand up. Lying Leg Curl, Stiff Leg Deadlifts, DB Leg Curl anything with weight to add resistance) Squat and Front Raise using Towel Hold towel at shoulder width and pull with resistance. Squat low enough so the towel is touching the middle of your shins. Raise towel towards the ceiling while standing up. ABS Decline Sit Ups All Abs exercises can substitute each other. The same

6 Lying Toe Touches Hanging leg raises Reverse Crunch Lying Hand to Heel Touch Crunch Knee Holds FUNCTIONAL Jumping Knee Tucks Rocking Get Ups Knee to Elbow Plank Side Planks goes with all Functional exercises too. No 1 Ab or Functional exercise is better than the other. Different abs and functional exercises help develop your core as a whole. Try to follow all of them as most will not need any equipment. Don t worry if you can t currently perform all the exercises. Just do the ones you can now, and in time you will develop the strength and ability to do them all. *Remember, your abs will shown from lowering body fat and not from doing special Ab Exercises.